Stress, Anxiety, or Burnout? Understanding the Difference

By: Katherine Grabowsky

Spring is the time of the year when flowers start to bloom, weather gets warmer, and colors get brighter. But for many, the season also brings increased demands. Deadlines start to ramp up, students prepare for end-of-year exams, and postponed projects from the end of the previous year start to resurface all at once. A season of so much joy can also bring complex emotions. As we navigate through the challenges that a new season brings, how do we start to understand the reason for our tight chests and constant feelings of fatigue? 

Stress, anxiety, and burnout are terms that are often used interchangeably in everyday conversation, but from a clinical perspective, they describe very different experiences. Understanding these differences is an important first step in finding the right kind of support. 

Stress

Let’s start with stress, a feeling most of us are familiar with. Stress often arises in response to a specific situation, such as preparing for an important presentation or rushing to catch a flight. Stress tends to be much more short-term in nature and connected to an external trigger. Stress is also not always a bad thing. Sometimes, it can motivate us to study a bit extra or leave for our flight a few minutes earlier. Stress can also show up physically and might feel like jaw clenching, restlessness, tensed muscles, or even fatigue. While this can be uncomfortable, these feelings typically go away once the external trigger has passed. 

Burnout

Burnout develops when stress becomes chronic and prolonged over time. Burnout is something that evolves over time and can make us feel depleted and emotionally drained. For example, someone who has been consistently overwhelmed at work for many months may start to feel drained, unmotivated, and disconnected. Over time, this turns into burnout. Tasks begin to feel more difficult to complete, a feeling of hopelessness about any potential improvement develops, and “auto-pilot” is switched on, making us feel as though we are simply completing tasks and going through the motions. Burnout can also have similarities to depressive symptoms. In many ways, burnout can be thought of as the long-term version of stress. 

Anxiety

Anxiety differs from both stress and burnout. Anxiety is a clinically recognized condition, with diagnoses like Generalized Anxiety Disorder, Social Anxiety Disorder, and Separation Anxiety Disorder in the DSM-5. Anxiety is often more internal and future-oriented. Someone who is experiencing anxiety might constantly worry about “what if” scenarios that have not yet happened. At its core, anxiety is a belief that we do not have the ability to cope with our challenges. Anxiety can be persistent, and the worry is often about a perceived or unknown threat rather than being tied to a specific situation. 

How to Manage

While management of stress, anxiety, or burnout can require different approaches, the first step is always awareness and communication. Identifying the challenges you’re experiencing and the sources of this pain can help guide your next steps. Therapy can be a space to unpack these feelings. Once you’re able to get to the root of these feelings, you can further assess what might be needed. For example, if consistent overcapacity at work is causing burnout, a conversation with a manager or a reduction in workload might be conducive. However, persistent anxiety or stress associated with specific situations or triggers might require more intensive therapy to uncover deep-rooted beliefs and identify long-term coping strategies. Understanding what you’re experiencing allows you to respond with intention. When it comes to navigating complex feelings, knowledge is power.